Sardine Pâté

As part of the Wellness Wednesdays Series, I talk about the importance of Lean Proteins and Healthy Fats, and this sardine pate dish is a perfect example of how to get both omega -3's and protein in the ideal ratio. 

I must admit that in the beginning, opening a can of tiny, whole fish was intimidating, and the smell really didn't help. BUT I got over it, and so will you, because these little guys are one of the most nutrient dense foods on the planet. 

Ounce for ounce, sardines provide more calcium and phosphorus than milk, more iron than spinach, more potassium than coconut water and bananas, and as much protein as steak. One can of sardines contains 313mg EPA and 688mg DHA Omega 3 and is an ample source of vitamin B12, vitamin D, and selenium.
— Wild Planet

Yeah you read that right - more protein than steak! One tin provides nearly 25 grams of protein! AND the ratio of omega6:3 is in an ideal ratio of 1:2 (1:1 would be good, or 1:3 would be best). Most of us get plenty of omega 6 fats (found in nuts, seeds, and vegetable oils) but not nearly enough of the anti-inflammatory good-for-almost-everything omega 3's.

I always buy my sardines from Wild Planet (Whole Foods). This brand is recognized as one of the best for sustainability by multiple environmental organizations. Also, you don't have to worry about mercury toxicity (as you might with other fish) because these small friends don't even live long enough to accumulate build up. Another win! 

Sardine Pâté 


2 cans sardines (Wild Planet) 

2 tbsp lemon juice

2-3 tbsp red onion, minced

5-6 Kalamata or green olives, pitted

1-2 tbsp dijon mustard 

1-2 tbsp extra virgin olive oil (omit if already packed in olive oil) 

pepper, taste

fresh rosemary or fresh basil, for garnish 


1. Place all ingredients in a food processor and combine. (If you're afraid to look at the little fishies like I was at first, close your eyes and just do it!) 

2. Enjoy on top of a salad, or with cut veggies like celery, carrot, and bell pepper.